Tricep Dips
Muscles worked
Instructions
- 1To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- 2Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- 3Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- 4Repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Tricep Dips
Parallel-bar triceps dips are a bodyweight compound movement, one of the most effective for the back of the arm. By keeping the torso vertical and the elbows close to the body, you mainly target the triceps, with help from the chest and shoulders. It is a complete exercise that builds upper-body strength and mass, and it overloads easily with a weight belt once bodyweight becomes too light. Do not go too low (elbow around 90°) to protect the shoulder, and avoid bouncing at the bottom.
check_circleBenefits
- check_circleWorks the triceps with assistance from the chest and shoulders
- check_circleBodyweight exercise, easy to scale up or add weight to
- check_circleBuilds upper-body pushing power
- check_circleProgresses easily from assisted bodyweight up to weighted
- check_circleAlso strengthens the shoulder stabilizers through the lockout at the top
lightbulbExecution tips
- lightbulbKeep the torso as upright as possible to target the triceps
- lightbulbKeep the elbows tucked close to the body as you descend
- lightbulbLower until the elbows reach roughly 90 degrees
- lightbulbLock out at the top without shrugging the shoulders
- lightbulbSqueeze the shoulder blades slightly down to protect the shoulders
warningCommon mistakes
- warningDipping too low and overloading the front of the shoulder
- warningLeaning the torso forward, which shifts load to the chest
- warningFlaring the elbows and losing the triceps focus
- warningUsing jerky reps instead of controlled movement
- warningSnapping the elbows locked at the top instead of controlling the end of the movement
tuneVariations and alternatives
- tuneBench Dips — feet on the floor or elevated, an accessible version without parallel bars
- tuneAssisted Machine Dips — adjustable load to work up to full bodyweight
- tuneWeighted Dips — dip belt once bodyweight is mastered for 12-15 reps
- tuneRing Dips — added instability that also strengthens the shoulder stabilizers
person_checkWho it's for and level
Triceps dips suit every level thanks to how easily they progress: a beginner can start assisted (machine or band), while an advanced lifter can load significant weight on a dip belt. It's a staple exercise for anyone who wants to build sizeable triceps with bodyweight, without relying solely on cables or dumbbells. It particularly suits those who lack standard gym equipment, since a simple dip bar or parallel bars are all you need. People with chronic shoulder pain should, however, be cautious or choose a reduced range of motion.
shieldSafety and precautions
Don't descend past roughly a 90-degree elbow bend: excessive depth places the front of the shoulder in a vulnerable position, especially under added weight. Keep the torso upright rather than leaning forward, which also protects the joint on top of better targeting the triceps. If you feel discomfort at the front of the shoulder, reduce the range, slow the movement down, and avoid any bounce at the bottom. Anyone with a history of shoulder dislocation or instability should get professional advice before adding weighted dips to their program.
calendar_monthWhere to place it in your program
Place triceps dips at the start or middle of an arm session, as the main compound movement, before isolation work like pushdowns or kickbacks. Three to four sets of 8 to 12 reps work well for strength and mass; add weight in small steps once you can easily exceed 12 to 15 bodyweight reps. They also fit very well in a chest/triceps session as a compound finisher. Two to three sessions a week with rest in between allow steady progress without overloading the shoulder.
helpFrequently asked questions
How do I target the triceps rather than the chest on dips?
Keep the torso upright and the elbows tucked; leaning forward and flaring the elbows shifts the work to the chest.
Are tricep dips bad for the shoulders?
They're safe if you don't drop below 90 degrees at the elbow and keep the shoulders down; avoid excessive depth.
How do I overload dips once they get too easy?
Add weight with a dip belt or a dumbbell held between the feet. Increase in small steps while keeping strict form: weighted dips are an excellent mass builder.
I can't do a full dip yet, what should I do?
Use an assisted dip machine or a resistance band looped around the bars to reduce the load, aiming for full range of motion rather than partial reps.
Triceps dips vs chest dips, what's the difference in position?
For the triceps, keep the torso upright and the elbows tucked; for the chest, lean the torso forward and let the elbows flare out more.
How many sets and reps to build strength?
3 to 4 sets of 6 to 12 reps depending on your level; add weight in small increments once you comfortably exceed 12 bodyweight reps.
Are dips enough to develop the whole upper body?
They effectively build the triceps, chest and shoulders, but should be paired with pulling work (rows, pull-ups) to balance out back development.
How often should I do dips per week?
Twice to three times a week with at least one rest day between sessions is enough, since the triceps and shoulders need to recover before the next session.
Can dips be done with hands on chairs?
Yes, two stable chairs placed back to back let you train at home without parallel bars, as long as they do not slide and can safely support your weight.
Should I stretch the triceps after a dip session?
A light stretch can help with comfort, but it is not essential; what matters most is steady load progression and clean technique over time.
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